Run

Intervals

Yasso 800’s

MId-Distance : 5 x 800m @ 10k pace w. 1:1 recovery

Marathon : 7 x 800m @ M pace w. 1:1 recovery

Ultra : 9 x 800m @ M pace w. 1:1 recovery

Cool Down

Challenging core routine from Building a Better Runner, Vol.2 from RunningDVDs.com